Mother's Day Challenge

Middle of the Month

I am so glad that the time change has happened, it means more time in the evening to train. Now I just need to catch up on the hour of sleep I lost.


I am starting a new "ON RAMP" class Monday ans Wednesday nights at 545 and Friday's at 530. This class will be transitional class between the I AM CROSSFIT program and our regular WOD classes. The Nine Basic movements will still be taught, however more emphasis will be placed on scaling and exercise modifications. Providing participants with a challenging workout based on their own limitations and personal needs. This class is open to all Graduates of our I AM CROSSFIT program, as well as any individual who have successfully completed our Elements Program.


Great job to everyone who joined us at Tower Point on Sunday for our 6km weighted hike to Witty's beach. The weighted packs that we brought along definitely added to our enjoyment. Next week we climb Mt. Quimper. As this climb is somewhat similar to Mt. Finlayson , we don't need to bring our weighted packs. Just make sure and bring your camera, as the view is Beautiful at the top. Also if you have a set of hiking poles, bring them along.

Another week closer

Wow the first week of March was a blur. Definitely have lot's going on , and it's all good. My training increased last week , due in part to the warm weather and SUNSHINE. Training consisted of 2 mtn bike rides, three hikes, a trail run , 3 wod's and a 5 km paddle. I ended this week of training with a COLD PLUNGE in the OCEAN. I spent about 5 minutes in the water at a waist deep level. Yes, My legs go Slightly numb, however upon exiting they are refreshed with Fresh Oxygenated blood. My legs come alive and the little aches , pains and tender spots seem to vanish. My legs still feel refreshed today.

Did you know that sectionals are in 3 weeks in Squamish? Yes, Three Weeks. Tyson, Cayle and Mike will be competing at the event.

The Hybrid Class will be doing a HIKE/TRAIL RUN this Sunday March 14th. We'll be meeting at Tower Point 10:30am. and you'll be doing either a 3.5km Hike or 7 Km run. And remember to set your clocks ahead 1 Hour. This class will allow our Tc 10 km people to get in a Good Solid Run. For those who will be Hiking, Packs are recommended, along with some weight inside. An extra 20 - 30 pounds is ideal.

BEACH WORKOUTS ARE BACK.

Hiking, Biking, Trail Running.

I've spent the majority of this last week steadily increasing my mileage, on my bike and feet. I completed 3- Mtn Bike rides (115km), 2- 5km hikes, 1-8km hike and 1-5km trail/beach run. Plus 3 - http://www.crossfitvancouverisland.com/ WOD's. And now I'm icing my entire body.ha ha. I feel good , but Prevention is always the best direction when it comes to minor aches and pains. So I ice my knees and low back every night before bed, even if they don't feel abused.
















My New Kicks

What a great day for a Hike.

Good Job to all who made it out to the Jocelyn Peak Hike today. We spent about 2.5 hrs on the trail, covering a distance of 8.4km. This was a great endurance workout for the group, as we continue to get ready for Mt. Empress and the Juan de Fuca trail this coming summer.Stay tuned to my blog for more information and upcoming lecture and course dates.

Check this out, The map of our Hike. http://j.mp/cfjzb0

Dynamic Assessment of the Squat

It's hard to believe we are almost through February and into March. Which means almost 2 months of training in the books for many of us. And I think it is time we begin to discuss Injury and Performance.





As the weather continues to improve and the day's get longer . We sometimes get caught up in doing too much too soon or too much all the time. So it's good to know a few things about your body and how it works to keep you moving.





I'm going to keep it as basic as possible with most of my references, so as not to confuse and or lose you.





The first and foremost thing to work on for everyone is their Flexibility. A LONG Muscle is a Strong Muscle, so Stretch. If you need some guidance. I Coach a Mobility and Flexibility class, Saturday mornings from 9:30-10-30 at B2B.





My Number 1 Assessment is the Dynamic Movement the Squat. It gives the coach a good idea of the Athlete/Client's lower body function and Range of Motion limitations.





Some faults we will see and the affected muscles associated with these compensatory movement patterns are as follows:

• Feet move outwards: Tight Calves and Peroneals(outside of lower leg),Bicep Fermoris(hamstring).


• Heels come off the floor. Possible tight muscles : calves (gastroc/soleus)or hip flexors


• Knees Drop In: Tight hip ab/adductors


• Unable to reach Full ROM with Squat movement: Quads overactive and or Weak.

Mike Y showing us a Good Solid Squat

So if you need to improve your Squat. Make sure and spend some extra time daily to stretch Dynamically. That's a fancy way of saying Move while you stretch. The body is constructed to move efficiently and it needs to be challenged daily.

Sunday on the Water

What a Beautiful Sunny Day on Vancouver Island. I spent my morning with the Hybrid class at Tower Point for a blast on the sand and a few hill runs.Good Job Everyone.This is a great way to mix up your training routine and get out and enjoy the Sun......... Later in the day I jumped into the canoe and went for a paddle over to Witty's lagoon. I think Spring has Sprung?